Glute Ham Developer Hip Extension
Expert Advice
Ensure that you move through a full range of motion and squeeze your glutes at the top of the movement for maximum benefit.
How-to-do Steps
- Position yourself face down on the Glute Ham Developer (GHD) machine, securing your feet under the footpads.
- Cross your arms over your chest or place your hands behind your head.
- Lower your body down by bending at the hips until your body is fully extended.
- Raise your torso back up to the starting position by contracting your glutes and hamstrings.
- Repeat for the desired number of reps, ensuring a controlled movement throughout.
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Muscles Worked
Glute Ham Developer Hip Extension primarily targets the Glutes, with Strength mechanics using Special Bench. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Glute Ham Developer Hip Extension work?
Glute Ham Developer Hip Extension primarily targets the Glutes. It is classified as a Strength exercise performed with Special Bench.
How many sets and reps should I do for Glute Ham Developer Hip Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Glute Ham Developer Hip Extension suitable for beginners?
Yes, Glute Ham Developer Hip Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
